Developing a wide back is a much sought-after goal of anyone looking to build a muscular physique, as it makes your upper body look more impressive and commanding. The muscles that you want to target for a wide back are the latissimus dorsi, which you can work best with rows.
The latissimus dorsi, also known as the "lat," is the largest muscle in your upper body. It originates in your lower back, known as the lumbar spine, and works its way up to the middle of your back before stretching all the way out to your shoulders. This muscle, when it is well-developed, looks like a pair of wings coming out of the side of your back.
This big, powerful muscle acts to pull your arms down toward your body and in toward your sides, as well as rotate them internally (the same movement as giving a "thumbs-down). It also can help you exhale if you are breathing heavily.
Types of Back Exercise
If your goal is to get a wide back, you want to focus your training on working this massive muscle. If you develop it sufficiently, you'll start to notice it growing out to the sides. There are two main types of back exercises: vertical pulling and horizontal pulling.
- Journal of Strength and Conditioning Research: Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise.
- Strength and Conditioning Research: Latissimus Dorsi
- Dynamic Medicine: Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study.
- Journal of Strength and Conditioning Research: Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness